Snatch cycle day 5 (last one)

A) Snatch tech work

 

B) Every 90 seconds x 4 sets:

– hang snatch + snatch

*Build from 65-80%.

+

Every 90 seconds x 5 sets:

– snatch

*Build from 80-95+%. Test if feeling it.

 

C) “Helen” – Tester

3 rounds for time:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

A) E3MOM x 15 min:

– 5-5-5-3-3 push press (build to a heavy set)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

 

B) Three sets of:

– 16 x front rack weighted BB box step ups (knee height)

R10-15S

– 12 DB Romanian deadlifts @ 2011

*Rest as needed

 

C) 3 sets of:

– 6-8 kneeling landmine presses /side @ 2111

– 6-8 bent over BB rows @ 2111

– 6-8 two arm turkish sit-up w/ hold @ 2111

*Rest as needed

A) At 0:00:

– Row 1000/800m

– 50 RKB swings (53/35)

– 25 pull-ups

*rest until…

At 10:00:

– Run 800m

– 40 alternating DB snatches (50/35)

– 20 toes to bar

*rest until…

At 20:00:

3 rounds for time

– 200m run

– 20 RKB swings

– 10 toes to bar

 

*Perform all sets at 80-90% pace. Stay consistent.
B) Accumulate 2 minutes in an L-sit (3 if you’re a ninja).  

A) E90S x 8 sets:

– hang clean + clean

*Build from 60-90%. These should be squat cleans if able.

 

B) EMOM x 12-21 min:

1: 250/200m row

2: 8-10 shoulder to overhead (135/95, 115/75, 95/65)

3: 6-10 box jump overs (24/20”)

 

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – One set of: max unbroken reps @ 80%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

**compare set 6 to what you got on 4/11/17

 

B) Every 7 minutes x 3 sets:

– 500/400m row

– 20 wallballs

– 15 burpees

 

*Rx+ perform 30 wallballs.

 

A) Snatch cycle day 4

B) E90S x 8 sets
– hang snatch + snatch
*Build from 65-95%. No misses!

C) “Murph” Prep
For time:
800m run, then

10 rounds of:
– 5 pull-ups
– 10 push-ups
– 15 air squats

*20 minute cut-off.

*Please join us for our annual Memorial Day Murph event on 5/29. More details to come…

A) E3MOM x 15 min:

– 5 x push press (build to a heavy set)

– 6-12 strict supinated pull-ups

 

B) Three sets of:

– good mornings x 6 reps @ 3011

R10-15S

– alternating reverse lunges x 12 reps

Rest as needed

*Goal is to use the same weight for both. Barbell on back. Be safe.

 

C) Three sets of:

– seated hand over hand sled pull

– 1 lap/arm suitcase carry

– 1 min low ring or floor front leaning rest (FLR)

Rest as needed

A) AMRAP in 8 min @ 80-90%

– 250/200m row

– 5 strict HSPU or 10 L-seated DB press

– 15 RKB swings (53/35)

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 200m run

– 40 double unders

– 15/12 hand release push-ups

Rest 6 minutes, and then…

+

AMRAP in 8 min @ 80-90%

– 20 box jumps – step down (24″/20″)

– 15 DB anchored sit-ups

– 10/7 ring dips

 

B) Mobility U-Pick:

– shoulders

– t-spine

– hips

– ankles

*pick one and do 2-3 mobility drills with the help of your coach.